How to lose weight reasonably effectively
Get up in the morning a glass of warm water.
Waking up in the morning with a glass of warm boiled water not only warms the stomach, but is also a secret to lose weight quickly. A glass of warm water in the morning can make the body's stagnant retained stagnant matter more smoothly discharged, to prevent the stagnant matter too much accumulation in the fat under the skin layer leads to bloated belly. So a glass of warm water every morning, not only can be conducive to good health, but also conducive to weight loss, at the same time this weight loss cost is relatively low.
Pick the right food for yourself according to your personal constitution.
Everyone's constitution is different, and the effect of food on different constitutions is not uniform. Therefore, weight loss friends should be based on their own physical conditions, with the right weight loss food for their body type. To lose weight from the inside out, to improve their own constitution. For example: cold body of the crowd do not eat too cold food, because this will make the body temperature further decline, metabolic imbalance, can not consume more calories, the body's waste and toxins can not be completely discharged, easy to fat body will be more serious. If the long time weight loss does not work friends, the general situation is because the spleen and stomach is not good, it is recommended to go to the hospital to see the Chinese medicine, prescribe some Chinese medicine to regulate the spleen and stomach, help the spleen and stomach metabolism ability to return to the normal state.
Reasonable diet and nutrition.
Less grease, less sugar, and no cold drinks.
Frying vegetables with less oil, or eating fast food outside with water to filter out the oil, meat and vegetables should be reasonable. Don't eat fried food either.
Weight loss can work on food, staple carbohydrates - food belongs to the sugar, the most easily absorbed by the body, too much sugar is further converted into fat by the body, so it is important to eat less staples, usually reduce 1/5 staple food, free time to feel hungry you can eat cucumbers, apples and so on.
Cold drinks, beverages, ice cream, refrigerator out of any cold food, it is easy to spleen damage, so the body's metabolism will be blocked, fat accumulation in the waist and abdomen, long-term down the more likely to get fat, and even exercise to lose weight is not obvious, it is recommended that you do not eat this type of food.
A cup of warm water or a bowl of soup before meals.
A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase the sense of satiety, can make the amount of meals have been reduced, at the same time, warm fluids can warm the stomach, speed up the metabolism, to promote digestion after eating, and improve the detoxification constipation. However, it is worth noting that try to avoid colder boiled water or soup, because colder fluid food will make the body temperature drop sharply, and even slow down the metabolism, especially for those who have a colder body, cold fluid food will have an impact on the body.
Eating after 8 p.m. should be minimized.
In addition, exercise before meals can also be effective in suppressing the appetite, so it is recommended that a reasonable aerobic exercise before dinner to help lose weight.
Absolutely not eat after 9:00 p.m., dinner also try to end before 8:00 p.m. Protein will increase dramatically after 8:00 p.m., if not digested in a timely manner, it will promote the accumulation of body fat, so the dinner before this meal is completed as well. In addition, it is also necessary to resist cravings, do not eat late-night snacks, otherwise it will make the body more and more prone to fat, the metabolism slows down.
Standing for half an hour after meals. In fact, the biggest reason for women's waist fat is negligence, due to work and study busy, there is no time to rationalize the deployment of life, arrange their own diet. Standing for at least half an hour after a meal can save you the trouble of fat deposits on your belly, and save you the trouble of making up for it afterwards.
Fasting 4 hours before bedtime. A big no-no for weight loss is to eat before going to bed. The body doesn't need to move when you sleep, and all the things you eat will be absorbed by the body and become fat and hoarded.
Burn calories through brisk walking.
Walking can lose weight, but the effect is relatively poor, and fast walking this movement can be more effective in consuming calories, fast walking, posture should be corrected, the first is the heel on the ground, and then the palm of the foot to fully land, the upper body straight, waist and abdomen tighten, to achieve the effect of a slight sweat is the best. If you want to improve the effect of the movement, the two arms swing up significantly, each walking adhere to more than 40 minutes. This movement adhere to more than one month can effectively lose weight, but also pay attention to adhere to, do not exercise a few days after the sudden abandonment, which will lead to a short period of leg muscle rebound, will be more fat. If you do not want to continue to exercise, it is also recommended to slowly reduce the amount of exercise.
If young people want to lose weight quickly, it is recommended to do load some aerobic exercise, such as jogging, the exercise effect is the best, weight loss is more balanced.
General aerobic exercise means: (for example, brisk walking, jogging, repetitive activities square dance jumping exercise, etc.)
1,heart rate to the normal heart rate of (220 - age) × 65% - 80%;
2,keep more than 40 minutes of continuous exercise;
Here to keep the heart rate of (220 - age) × 65% - 80%,
Here to keep the heart rate of (220 - age) × 65% - 80%,
It means the heart rate of (220 - age) × 65% - 80%,
There is no need for the heart rate of (220 - age) × 65% - 80%. 80%, refers to the 30 minutes not to let the heart rate lower than (220 - age) × 65% - 80%, but the average person tends to run for 20 minutes or even less time to feel tired, that rest a while and then run the effect is the same, but this idea is precisely the wrong, the human body in the exercise of each stage of the consumption of energy source is not the same, only in the long time in the aerobic consumption, the body will put the Muscle stored energy consumption, only in this part of the energy consumption is exhausted (aerobic exercise time of 30 minutes or so) to consume the muscle near the fat, so weight loss is mainly through the body in different places of the muscle through the movement of metabolism to consume the fat around. So it is recommended that it is best to exercise for more than 40 minutes.
Experts suggest that a safe rate of weight loss is not more than one kilogram per week. Generally speaking, one kilogram of fat contains about 7,000 calories of energy. That is, to lose one kilogram of fat, the body must be short of 7000 calories of energy. So how do you achieve this 7000 calorie energy deficit? Some people choose to control their diet. If the energy deficit is achieved purely through diet control, then you must consume 1,000 calories less per day to meet the requirement. Roughly speaking, this means halving the amount of food consumed each day. However, scholars advocate that the daily food intake should not be less than one thousand calories, because in the case of insufficient energy intake, the human body will consume its own body's protein, protein breakdown as the body's energy supply, which can lead to cardiovascular disease caused by the gradual loss of protein in the heart muscle and vascular smooth muscle. The optimal weight loss program is 50% of the energy deficit is accomplished by controlling the diet, and the other 50% is achieved by exercise. Exercise consumes energy and ensures that the body does not lose protein.